19 Men met in 98% humidity after GoRuck Selection over the weekend in Ohio “God’s Country”. Q was a bit fired up after and decided to put Pax through 2-3% of what Participant “011” went through,2% was plenty!

Stretch

25 SSH

Lamps…Rucks and Weight on..

.5 mile jog ruck uphill to Park

The Mission (Partner Up)

1st round

100 Weightless Merkins

400 Meter with 100 lb weights jog/ruck for Partner

Switch..(both complete each task)

Infraction occurs if partner does not finish reps in time of their partner returning.

2nd Round

100 Lunges (Weightless)

400 Meter with 100 lb weights jog/ruck for Partner

Switch..(both complete each task)

Infraction occurs if partner does not finish reps in time of their partner returning.

3rd Round

50 Burpees

400 Meter with 100 lb weight jog/ruck for Partner

Switch..(both complete each task)

Infraction occurs if partner does not finish reps in time of their partner returning.

4th Round

100 50lb Bag Presses or Ruck presses with Flutter kicks!!

**Shake and Bake Jog/Ruck Home

10 Burpee penalty for one Pax left behind…

Done…

COT- Do not judge a book by its cover, loot at the heart! That was extremely clear in last weekends GoRuck Selection, for those who watched. Well done 011. Thank for you for the inspiration for our gloom time.Little Debbie’s prayers for his son have been answered. Thnaks you all who have continued them. G n R speaks of Much Respect he has for this group, we are glad as we all feel the same. Iron Horse joined us from the North Side, all we had to do is mention a ruck..he also has an event with more details coming for Oct 13, a Beer Tasting. Spartan raised awareness for the bike race Tour San Felasco, more details coming for those interested. Q shared the below…have a great week, Incredible push! No more Facebook Live Selection watching for me!

Prayer & Pledge

Look At The Heart

But the Lord said to Samuel, “Don’t judge by his appearance or height, for I have rejected him. The Lord doesn’t see things the way you see them. People judge by outward appearance, but the Lord looks at the heart.” (NLT) ( 1 Samuel 16:7 )

Isn’t it refreshing to know that God doesn’t judge us by our appearance, but rather by purity of heart? He looks at our motivations and thoughts to judge each one of us. To take it one step further, do we hold others to the same standard to which God holds us? Or do we instead judge others superficially, according to the ways of the world? Let’s make an effort not to be hypocritical by wanting to be judged by our heart while judging others based on appearance.

LEXICON

For FNGs, the swirl of inside-baseball lingo and jargon used at your average F3 workout can be a bit confusing. Like, for instance, What’s an FNG and why do people keep calling me that? (FNG stands for Friendly New Guy, or something along those lines… )

The F3 Lexicon is intended to help in that regard, providing a scattershot listing of lingo, sayings, expressions, acronyms, etc., that may come in handy when reading a BackBlast (“A writeup of what happened on a workout”) or attempting to decipher an email from a QIC (“The leader of a given workout”).